Meditation Quick Start Part 1 – Posture

Posture is one of the most important aspects of meditation. It’s important that your posture be comfortable and relaxed, while allowing your brain to remain alert. If you are uncomfortable, you will not be able to maintain the focus needed in the meditative process. If you’re too comfortable, your brain will become too relaxed and you may even fall asleep (which is not why we meditate).

There are three common types of meditation postures that we will walk through in this post: Sitting in a chair, kneeling, and sitting cross-legged on the floor (x3). These positions are universal throughout the various types of meditation. It’s important that you find the posture that works best for you. These postures have been placed in the order of difficulty (1 being the easiest and 5 being the most difficult).

Before we get into the specific postures, keep these universal instructions in mind.

  • Keep your back straight and relaxed.
  • Your shoulders should be relaxed. When first getting seated, roll your shoulders back and down. This helps aligning the spine so it’s straight.
  • Your arms can get heavy during meditation. Make sure that your hands are resting on your lap and arms are relaxed.
  • Your head should be balanced, chin tucked in slightly.
  • Your face should remain relaxed as well. This includes your brow, eyes, jaw and tongue.

The Postures (click on each for instructions and commonly made mistakes):

1. The Chair Pose


2. Kneeling (Seiza)


3. Burmese 


4. Half Lotus


5. Full Lotus


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